Saturday 6.28.2025

“FITNESS” & “PERFORMANCE”

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Rowing, Ski Erg, or Concept 2 Bike Erg
20 Box Jump-Overs (24/20")
20 Push Presses (95/65 lb) or Dumbbell Push Presses
20 Wall Balls (20/14 lb)
20 Hang Power Cleans (95/65 lb) or Kettlebell Swings

Partners will alternate movements throughout, so Partner A performs 20 Calories, Partner B performs 20 Box Jump-Overs, Partner A performs 20 Push Presses, and so on.

“BURN”

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 200 Meter Row
Station 2 — 10 Push-ups + 15 Air Squats + 30 Second Hollow Hold
Station 3 — 200 Meter Ski
Station 4 — 5 Burpees + 10 Jumping Lunges + 20 Second Side Plank each side

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.